Weightlifting Take 15-20 minutes to find today’s 1-RM Push Press Push Press ( 1-RM) Metcon For time: Run 800 Meters Immediately followed by…Three sets of: 10 Push Presses (95/65 lbs) 15 Box Jumps (24″/20″) Immediately followed by… 40 Toes to Bar Read More
Metcon In teams of 2 complete a 10K (choose either to run a 10k or row a 10k), alternating partners every 1,000m. EITHER OR: 10k Run (Time) Running = 800m + 200m (rotate) OR 10k Row (Time) Alternate every 1,000m Accessory Work See Instagram for details. Please complete on your own after class ends.Read More
Weightlifting Every two minutes, for 16 minutes (8 sets) of: Power Clean (1.1) (rest 10 seconds between singles) Focus on Technique today – not so much Load. Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Sandbag Power Cleans (70/50lbs) 10 Burpees Over the sandbag 30 Double Unders *Must hang...Read More
Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of DB Push Press (50/35 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds Read More
Weightlifting Four sets of: Back Squat (6-8 reps @ 30X1) Rest 90 Seconds Weighted Strict Pull-Ups (5-7 reps) – Keep grip pronated Rest 90 Seconds Metcon “Sandbag Little Bear” Six sets for max weight of: Sandbag Complex x 5 reps The Sandbag Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead...Read More
Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Metcon Complete as many rounds and reps as possible in 15 minutes of: Run 300m 10 Kettlebell Swings 53/35 10 Box Step-Overs 24/20in 10 Single KB Suitcase Deadlifts; 53/35 Read More
Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes...Read More
Weightlifting Clean (Take 15-20 minutes to build to a heavy-ish Clean) Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.) Read More
